- 🗓 19.11.2023 🗓 -

#Issue55

Learning never exhausts the mind. - Leonardo Da Vinci

Welcome to this weeks 'Modern Man' Newsletter

Heres you're weekly round up of the best content, articles and resources to help you live a better connected and more enriched life as the

MODERN MAN

-Physically - Mentally - Emotionally - Spiritually - Intellectually - Financially-

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-❝ Quote of the week ❞-

'Your Energy Introduces You Before You Do'

Mel Robbins

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- ✍️ Executive Summary ✍️-

In todays issue we are getting to grips with:

- Self Care

-20 Rules For The Gym

-Dealing With Conflict

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❓ -WHAT DOES IT MEAN TO BE A MAN-❓

3 things that ponders what it might mean (or not) to be a Man living in the modern world.

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1) A Thought

You won’t find reasonable men on top of tall mountains.

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2) Take Your Self Care More Seriously
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3) Live A Little

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⚡️-UNLOCK YOUR POTENTIAL-⚡️

As men we all live with blind spots!

It's time to unlock your potential, set the standard and become the multi faceted man you always wanted to be in these 3 core areas of life...

🧠 - Health- 💪🏻

Heed these in your workouts and your body will thank you later.

Taken from Dan Go's Newsletter​

Workout Mistakes I Made in My 20's That I'm Avoiding in My 40's

1. Ego lifting. No one cares how much weight you lift in the gym more than you do. Use proper form & stop lifting weights to impress others you don't care about.
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2. Not eating enough protein. We lose 3-5% of muscle every decade and this rate accelerates after 60. If you want to build & maintain muscle you want to get at least .8 grams of protein per pound of body weight. Here's a great list of protein sources I recommend.
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3. Not drinking enough water. Water makes up 76% of muscle mass. Aim to drink half an ounce to an ounce of water per pound of body weight. Add a pinch of sea salt or electrolyte powder to increase your rate of hydration.
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4. Not putting enough time into the warm-up. The warm-up is a crucial part of the workout to prep your body and avoid injury. The truth is most people don't even know how to warm up properly. You want it to mobilize your body while prepping your nervous system. It only takes 6 minutes and it makes your body feel great.​
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5. Not tracking my workouts. What you measure is what you manage. The best way to improve is by tracking what you've lifted. One of the best things I've done is track my workouts using the strong.app (not sponsored).
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6. Bringing my phone to the gym. Scrolling on the phone makes my workouts longer & less focused. It's also been shown to hamper your performance. Use a journal or get an Apple watch to track your workouts.
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7. Doing fasted training. We perform much better with food in our stomachs than without. You'll get a better workout when you eat something as opposed to eating nothing.
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8. Not prioritizing my sleep. Sleep is the #1 performance-enhancing drug without all the side effects. Sleep helps your body recover, which helps it build muscle. Sleep regulates your hormones, which help regulate your appetite. If you want to learn how to improve your sleep habits use this guide as your sleep manifesto.​
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9. Not having a plan. A goal without a plan leaves you directionless. You want to know exactly what you're doing when you enter the gym. If you want to get lean you want to gameplan before dieting. Having a plan is better than not having a plan.
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10. Not learning how to breathe and brace. When lifting you want to create intrabdominal pressure through your breath. This fills up air in your stomach creating more "pressure". Then you want to brace your core by pushing it out. This is needed when lifting heavy weight to protect your spine. Here's a video posted to Twitter on how to do it.
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11. Thinking cardio was for fat loss. Conditioning (aka. cardio) is about training your cardiovascular system (heart, blood vessels, and lungs). Better cardio improves your VO2 max and capillary network while helping you have more robust heart, lung, and blood vessel systems. All of this helps you while you're lifting but, most importantly, helps you live longer.
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12. Believing cardio was either zone 2 cardio or HIIT when it's both. When you do HIIT you're training your max power output and your ability to handle working out at a maximal intensity. Zone 2 cardio is working on your heart, blood flow, stroke volume, and the mitochondrial system. You want to find ways to incorporate both into your life.
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13. Thinking running is the only form of cardio. The most enjoyable form of cardio is the one you can stick to the most. You can get your cardio doing pickleball, swimming, or anything else that keeps your heart pumping. Running is great but you don't have to run to improve your cardiovascular system.
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14. Always changing my workouts. Getting strong and building muscle is about doing the same workouts over & over while getting stronger at them. You'll get much farther by getting stronger by doing the same workout for 90 days straight rather than constantly changing your workouts.
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15. No mind-to-muscle connection. When lifting you need to focus on the muscles you're using to get the most out of them. This is especially true for muscles that are largely dormant like your chest, glutes (due to desk work), and back.
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16. Not using any machines. Machines are one of the best ways to take your body close to failure without wrecking your joints. A great workout incorporates a blend of both machines and free weights.
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17. Doing core work before my workouts. Your core is used in almost every movement in the gym. You want them to be fresh for whatever you throw at it. Leave them to the end of your workouts so you get the most out of your lifts.
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18. Doing the wrong core exercises. I used to think that the core was just the abs but it's much more than that. If you want a strong body you want a strong core. Here's an article on 3 exercises that might help.
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19. Using the gym as a way to "punish" myself for what I ate. Using a gym as a way to make up for your eating is a great way to ruin your relationship with it. Use it as a place to build yourself up. Do not torture yourself.
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20. Not getting a coach sooner enough. I have coaches when it comes to my business, my finances, and my relationships. They help me get from where I am to where I want to be sooner than doing it on my own. If you lack in any area of your life (especially health) invest in a coach. You won't regret it.

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- 💸 Wealth, Career & Business💸 -

Remember these simple rules

Turnover = Vanity
Profit = Sanity
Cash = Reality

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❤️ Relationships & Sex ❤️

French moralist Joseph Joubert on dealing with conflict:

“Never cut what you can untie.”

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🔋-OPTIMISE YOUR LIFE-🔋

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- 🤓 A Physical Hack 🤓 -

Don't Shrink Your Shit...

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- 💻 Digital Hack 💻 -

Try 12ft​

Prepend 12ft.io/ to the URL webpage, and it will remove the popups, ads, and other visual distractions. This differs to other ad blockers as it will even block subscription websites (eg Paid NY Times Articles)

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-✅ Recommendation ✅-

Want a video doorbell but don't want to pay the hidden subscription fees of a 'Ring' Doorbell.

Try the AOSU Wireless Doorbell Camera (Uk) or Link For US Here​

P.s...It's in the sale for 'Black Friday' in the UK

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💭-SMALL TALK & NUGGETS OF WISDOM-💭

-Stay Interested and Stay Interesting-

Become well rounded and the most interesting man in the room.... (Or at the water cooler?)

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-💭Wisdom💭 -

Why victimhood is so alluring.

'Victimhood culture has arisen because the human system’s demand for challenges in life has outstripped the modern world’s ability to supply them.

Basically, if there is no crisis, people will create one themselves.

Then they can gain status by waging war against an imagined adversary.

Shadowboxing an inflated hegemon.

Having to compete on competence is difficult because your ability to be competent is limited by reality.

Whereas your ability to claim victimhood is bottomless.' Chris Williamson

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🦾 - AI - 🦾

Don't get left behind on the experiential curve of AI....

A Thought.... 🤔

Can true artificial intelligence ever achieve consciousness, and if so, what moral obligations do we have towards it?

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-📆 On This Day 📆 -

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On this day in 29017 American criminal and cult leader Charles Manson—whose followers carried out several notorious murders in the 1960s, notably those at the home of Sharon Tate—died in prison at age 83.

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-🌀 Cool & Random🌀-

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Learn more about how complex life evolved with this elaborately detailed Timeline of Evolution Poster.

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-🧐 Did You Know 🧐 -

One quarter of your bones are in your feet.

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-😆Just For Laughs 😆-

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🍿-What To Watch -🍿

Louis Theroux goes head-to-head with world-famous heavyweight boxer and former two-time world champion Anthony Joshua. A documentary worth watching

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- 🔠 'Word Of The Week' 🔠 -

Word: Preternatural

Pronunciation: pree-ter-nach-er-uhl

Meaning: Out of the ordinary course of nature; exceptional or abnormal.

In Use: "The preternatural resilience of the discovered feet bones suggested an ancient lineage adapted to endure harsh, unforgiving terrains for millennia."

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❓ Question ❓

What makes life worth living?

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-🃏 ‘Dad Joke’ 🃏-

Wanna hear a joke about a pizza? Never mind, it’s too cheesy

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⁉️-Riddle-⁉️

RIDDLE ME THIS!

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Last Weeks Riddle:

If: 1 + 4 = 5

2 + 5 = 12

3 + 6 = 21

Then: 8 + 11 = _?

Answer: 96

This Weeks Riddle: There are men and horses in a stable. In total, there are 22 heads and 72 feet. How many men and horses are there in the stable?

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Answer: Revealed in nexts weeks issue!

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📸Image Of The Week 📸

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I am a co-founder of the award winning global charity Talk Club, a talking and listening club for men.
We offer global talking groups, sports groups and therapy to help keep men mentally fit.

​Click Here To Join The Community​

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